Have you seen the latest edition of Lexington Woman magazine? Dr. Jaime Brown Price, OB/GYN at Lexington Women’s Care, a Lexington Medical Center physician practice, talks about new pap smear guidelines. See the “Ask the Doctor” article on page 34.

We loved this article on the Go Red For Women site of the American Heart Association by Kate Silver about eating fruits and vegetable during the colder weather months. We hope you can add some of these delicious foods to your menus this week.

Fall is in the air, and with it, bright images of apple orchard, pumpkin patches and the want for delicious comfort foods that the weather naturally seems to conjure.

Lyn M. Steffen, Ph.D., who is a registered dietitian and associate professor of epidemiology at the University of Minnesota, says that fall is a great time to take advantage of locally grown seasonal fruits and vegetables for amazing flavor.

“Locally grown vegetables don’t travel as far and they’ve probably been allowed to stay in the ground a little bit longer, so the flavors have had a chance to develop better,” she says. “I think they taste better and fresher.”

The American Heart Association recommends eating eight or more fruit or vegetable servings each day. This fall’s harvest offers the opportunity to revisit the classics while searching for new flavors.

Steffen shared her fall favorites to look out for, along with some of her own tried-and-true recipes.

Root vegetables
“Root vegetables in the fall are at their peak, and they probably taste the best,” says Steffen. Common root veggies include:

Beets
Carrots
Rutabaga
Sweet potatoes
Turnips

Root vegetables are filled with vitamins, beta carotene, potassium, flavonoids and anti-oxidants. She loves to chop up potatoes, sweet potatoes, carrots, rutabaga and turnips and toss them into a soup or stew, or simply roast them with a little extra virgin olive oil. Try recipes like Lemon Chicken and Cinnamon Glazed Root Vegetables and Shredded Root Vegetable Pancakes from the American Heart Association.

Winter squash
Fall is prime squash season. Watch for all kinds of these slightly sweet squash—butternut, turban, spaghetti, acorn and others—at farmers’ markets, produce stands, pick-and-pay farms and at your local grocery store. Steffen suggests quartering different types of squash and baking them at 350°F for a half hour or 45 minutes, until they’re fork-tender.

Cruciferous vegetables
Cauliflower, Brussels sprouts, broccoli and cabbage are a perfect complement to a brisk fall day. Packed with antioxidants, phytochemicals, vitamins and minerals, these crunchy vegetables are delicious when prepared a number of different ways. Cabbage can be braised, sautéed or used raw in a slaw. Cauliflower, broccoli and Brussels sprouts are great raw (shred the sprouts into a salad), roasted or boiled. You can even mash cauliflower for a delicious, low carb, high-fiber mashed potato alternative.

Green leafy vegetables
Deep green leafy vegetables like kale are rich in nutrients, according to the AHA. Kale and swiss chard are delicious in autumn. You can make them into a wilted lettuce side dish or chop them up and eat them fresh on a salad. Try this Sautéed Kale with Apples and Mustard recipe from the American Heart Association.

Green and red apples
Did you know an apple a day may keep strokes away? Of course, the American Heart Association’s heart-healthy eating plan is the best way to help keep strokes and heart disease away. Fall brings a wide variety of apples to market, including Golden and Red Delicious, Fuji and more. With only 80 calories in a small apple, they also contain healthy nutrients like fiber and vitamin C and are free of saturated fat, trans fast, cholesterol and sodium.

When it comes to cooking, apples have many uses—a delicious addition to both sweet and savory recipes. The American Heart Association recommends the following appetizing apple snacks and recipe ideas:

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This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.